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Thumb and wrist exercises

Hand & wrist · De Quervain's — thumb-side wrist pain

How to use this sheet. Wear the thumb splint for tasks that hurt, if we have given you one. Cut down the movements that strain the thumb side of the wrist: hard pinching, wringing out clothes, long spells of texting with the thumb, and lifting a baby under the arms with the thumbs spread (scoop the baby up with the palms and forearms instead). Start with exercises 1 to 4. Add exercises 5 and 6 only when the pain has settled, and build them up slowly. Mild discomfort that settles soon after is fine; if the wrist is worse the next day, go back a step.

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Thumb tuck stretch

Thumb tuck stretch

Tuck the thumb into the palm and close the fingers over it. Then gently bend the wrist towards the little finger, only until you feel a mild stretch. Leave this one out while the wrist is very painful.

  • Hold 15 seconds
  • 5 times

Should feel: A stretch on the thumb side of the wrist Should not feel: Sharp pain on the thumb side of the wrist

Thumb out and back

Thumb out and back

Rest the hand on the table, palm down. Slowly slide the thumb out to the side, away from the index finger, as far as is comfortable, then bring it back.

  • 10 times
  • 2 times a day

Should feel: Easy movement at the base of the thumb Should not feel: Sharp pain on the thumb side of the wrist

Thumb circles

Thumb circles

Move the thumb in slow circles.

  • 10 times
  • 2 times a day

Should feel: Free movement Should not feel: Catching

Wrist side to side

Wrist side to side

Move the wrist gently side to side.

  • 10 times
  • 2 times a day

Should feel: Free movement Should not feel: Pain on the thumb side

Thumb press out (strength, without moving)

Thumb press out (strength, without moving)

Start only when the pain has settled. Rest the hand on the table on its little-finger side, thumb on top. Put two fingers of the other hand on the thumb and press the thumb up and out against them without letting it move. Press only as hard as is comfortable.

  • Hold up to 30 seconds
  • 3 times
  • Daily

Should feel: The muscles at the base of the thumb working Should not feel: Pain that is still there the next morning

Rubber band thumb opening

Rubber band thumb opening

Add this when exercise 5 is easy. Put a rubber band round the thumb and the fingers. Slowly move the thumb up and out against the band, then let it come back slowly.

  • 8 times
  • 3 sets
  • Every other day

Should feel: The thumb muscles tiring Should not feel: Pain on the thumb side of the wrist that lasts

Stop and telephone us if

  • The pain is getting worse, not better, after two weeks
  • You get new numbness, tingling or weakness
  • The joint swells up or locks
  • You feel unwell or feverish

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Braces, Splints and Slings Englishहिंदीमराठी
After a Joint Injection Englishहिंदीमराठी
Pain Gels, Sprays and Ointments Englishहिंदीमराठी

Read about De Quervain's — thumb-side wrist pain

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Nallasopara West Virar East